Hi TheEd
Thanks, sounds good, I'll give that a try after this cycle. All good the past few days and feel that progress is being made. Here's the latest:
Day 4
Waking HR 52
Rested
Day 5
Long easy run.
18.04km in 1:45:58
Av HR 146
Wasn't feeling on best form. Very similar time and distance covered to last cycle, but slightly higher HR. Possibly still shaking off remnants of the slight bug I had last week.
Day 6
Waking HR 52
5.59km in 29:50 (5:20/km)
Av HR 137
Day 7
5.79km in 30:53 (5:19/km)
Av HR 139
Day 8
Waking HR 50
Really happy with today's 1km session. Upped the intervals to 6 and was able to complete the session with faster intervals than the 5x1km last time, and also consistent with the pacing. I was aiming for 4:30/km pace. Rests were 70 seconds (last cycle they were 70-75 secs). I'm sure the last km was quicker than stated because I pushed really hard, however it was on the same section I mentioned last time, where I had to make U-turns 3 or 4 times to avoid having to wait for traffic to pass - I think this confuses the GPS slightly into thinking I've covered less distance. The other kms were all completed on straight sections. To explain, on Sundays/Bank hols some main roads here are closed for leisure - running, walking, cycling, however when you cross other main roads that aren't closed you have to wait until a marshall allows you to cross - meaning sometimes you can go straight through and other times you have to turn around if you want to keep running! So, in this case on the last interval I got "trapped" in a shorter section and kept having to turn and repeat - I was lucky up until then!!.
km / time / av HR / max HR / min HR after rest
1 / 4:33 / 153 / 160 / 119
2 / 4:30 / 157 / 167 / 124
3 / 4:25 / 159 / 170 / 135
4 / 4:29 / 163 / 169 / 136
5 / 4:25 / 162 / 171 / 139
6 / 4:32 / 166 / 179 / 142
Av. pace of intervals 4:29/km
Here's the 5x1km session from last cycle to compare:
km / time / av HR / max HR / min HR after rest
1 / 4:29 / 156 / 164 / 122
2 / 4:38 / 155 / 166 / 121
3 / 4:34 / 154 / 165 / 120
4 / 4:34 / 157 / 166 / 128
5 / 4:32 / 160 / 173 / 129
Av. pace of intervals: 4:33/km
The average pace of my 1km sessions has progressed from 4:43/km, 4:38/km, 4:33/km and now 4:29/km. Very pleased to see it dip under the 4:30 mark and hope I'll be able to break this mark when I run a 5km time trial at the end of this cycle!
Thanks, sounds good, I'll give that a try after this cycle. All good the past few days and feel that progress is being made. Here's the latest:
Day 4
Waking HR 52
Rested
Day 5
Long easy run.
18.04km in 1:45:58
Av HR 146
Wasn't feeling on best form. Very similar time and distance covered to last cycle, but slightly higher HR. Possibly still shaking off remnants of the slight bug I had last week.
Day 6
Waking HR 52
5.59km in 29:50 (5:20/km)
Av HR 137
Day 7
5.79km in 30:53 (5:19/km)
Av HR 139
Day 8
Waking HR 50
Really happy with today's 1km session. Upped the intervals to 6 and was able to complete the session with faster intervals than the 5x1km last time, and also consistent with the pacing. I was aiming for 4:30/km pace. Rests were 70 seconds (last cycle they were 70-75 secs). I'm sure the last km was quicker than stated because I pushed really hard, however it was on the same section I mentioned last time, where I had to make U-turns 3 or 4 times to avoid having to wait for traffic to pass - I think this confuses the GPS slightly into thinking I've covered less distance. The other kms were all completed on straight sections. To explain, on Sundays/Bank hols some main roads here are closed for leisure - running, walking, cycling, however when you cross other main roads that aren't closed you have to wait until a marshall allows you to cross - meaning sometimes you can go straight through and other times you have to turn around if you want to keep running! So, in this case on the last interval I got "trapped" in a shorter section and kept having to turn and repeat - I was lucky up until then!!.
km / time / av HR / max HR / min HR after rest
1 / 4:33 / 153 / 160 / 119
2 / 4:30 / 157 / 167 / 124
3 / 4:25 / 159 / 170 / 135
4 / 4:29 / 163 / 169 / 136
5 / 4:25 / 162 / 171 / 139
6 / 4:32 / 166 / 179 / 142
Av. pace of intervals 4:29/km
Here's the 5x1km session from last cycle to compare:
km / time / av HR / max HR / min HR after rest
1 / 4:29 / 156 / 164 / 122
2 / 4:38 / 155 / 166 / 121
3 / 4:34 / 154 / 165 / 120
4 / 4:34 / 157 / 166 / 128
5 / 4:32 / 160 / 173 / 129
Av. pace of intervals: 4:33/km
The average pace of my 1km sessions has progressed from 4:43/km, 4:38/km, 4:33/km and now 4:29/km. Very pleased to see it dip under the 4:30 mark and hope I'll be able to break this mark when I run a 5km time trial at the end of this cycle!